12/27/2013

A. Squat snatch, build to a max in 15:00
+
3 sets for even times, change movement order every set:
3 bar muscle-ups
9 clean-grip deadlifts, 185
15 toes-to-bar
21 wall balls, 20 to 10'
60 double-unders
5:00 rest

A. 130
+
1. 
3 bar MUS
9 CGDL
15 TTB
21 WB
60 DU
6:20

2. 
60 DU
9 CGDL
21 WB
15 TTB
3 MU
7:45. Had two failed bar MU attempts which wasted a lot of time

3. 
21 WB
3 bar MU
60 DU
9 CGDL
15 TTB
7:16. One failed bar MU attempt

all double unders unbroken


I can't remember the last time I had a training week this bad. I know my performance is off for a number of reasons-my training schedule has been off due to traveling and I ate VERY poorly on Christmas Eve and Christmas. I definitely learned my lesson. Argggg. It makes me nervous that I feel this bad two weeks before a big competition. Snatches were alright today, I feel like I haven't squat snatched in awhile but I was pleased to end up at 130. I failed it twice but got it on the third try. The second half was just frustrating. Breathing was pretty heavy but the main thing that was bothering me was a giant tear on my palm. I felt like it was keeping me from being able to really kip hard so my bar MUs and toes to bar suffered a bit because I didn't want to tear it any worse. First round went well, but on the second round I failed two bar muscle ups which set me back one minute. During the third round I failed one bar muscle up but everything else felt good. The wall balls actually felt the best out of everything, the 20 pound ball really didn't bother me that much. All double unders were unbroken so that was good. Ready to put this week behind me and look forward to training for the competition. 

12/26/2013

A. Power clean, build to a touch-and-go 3RM in only 3 attempts over 125
B. Split jerk from blocks, 9 x 1 waveload 145-155-165, emphasis on speed & aggressive lockout @ catch; begin a set every :60
+
For time:
10 stone-to-shoulders, 95
30 CTB pull-ups, mandatory sets of 5
15 wall walks
30 CTB pull-ups, mandatory sets of 5
10 stone-to-shoulders, 95

A. 165 (175 Fx2)
B. complete
+
15:15

12/25/2013

1500m row @ 2:05.0 pace
+
8 sets of:
:30 row @ 100%
4:30 rest (8:00 rest after set 4)
+
5:00 row cool-down, keep it Z1

6:09.2/2:03.1
+
158 meters
156
156
156
154
154
155
152
+
complete

12/24/2013

A. 1 squat clean + 1 front squat, 1 set every :60 starting @ 125 and adding 10 every :60
+
For time:
15 muscle-ups
+
For 10:00:
Evens: 3 tough close-grip bench press
Odds: 15 heavy Russian kettlebell swings

A. 185 (195 Fx2)
+
6:14
+
complete
bench @110, 70# KB


Squat cleans felt tough today, I was hoping to get to at least 195 but I failed it twice. That was frustrating. My lifting technique was off today, I was rushing the lift instead of being patient. I'm not sure why I was doing that. Not my best lifting today. I am pleased with how the muscle ups went, all of them were in sets of 2 until the last two reps. I think I was waiting just a bit too long in between sets, I was trying to focus more on stringing two together instead of getting a fast time and I wanted to have enough rest so I didn't fail any sets. But I am still happy with my time. I would like to try 30 muscle ups for time soon, the last time I did it, it took me 23 minutes so I know I could do much better now. The bench press/KB workout was tougher than I expected, I was breathing relatively hard by the end. Bench press felt good but KB swings got tough. This week has been a little frustrating so far. 

12/19/2013

A. Power clean, build to a moderate/tough single in 10:00 from an empty bar

B. Split jerk from blocks, 9 x 1 waveload 135-145-155, emphasis on speed under lockout @ catch; begin a set every :60

C. Weighted ring dip, build to a max

+

For time:

20 alternating Turkish get-ups, 45

60 toes-to-bar, mandatory sets of 5

100m heavy prowler push, grind effort

A. 190

B. complete

C. 45#(PR+5)

+

23:45

70# on prowler

I am pleased with the power clean number, although they didn’t feel great today. I think I am used to squat cleans now so the power cleans felt a little off. Split jerks felt really good, I was focusing on speed and punching myself underneath the bar. I never felt like I was pressing out and had no wrist pain, so that’s a good sign. I am happy with a PR on the weighted dip! I figured I might PR that today since I have been doing so many weighted dips lately. The TGU workout actually took me less time than I thought it would. My turkish get-ups are pretty slow, especially with 45 pounds. I figured it would take me closer to 30 minutes. On the TGU I tried to keep the rest between reps very short. It still took me awhile, 11 minutes. The toes to bar felt really good, those were never a problem. The prowler was how I expected, I was able to push it for the first 25 meters without stopping, then I had to stop once during 50 meters and once again on 75 meters but I was able to push it the last 25 meters with no break. Overall I am pleased how I did on this.

12/18/2013

1200m row @ 2:05.0 goal pace
+
7 sets of:
:30 row @ 100%
4:30 rest
+
1200m row @ 2:05.0 goal pace

2:03.6/4:56.6
+
158 meters
155
156
155
156
150
151
+
2:03.4/4:56.1


Puke.

12/17/2013

A. Squat clean, build quickly to a tough single
B. Muscle-ups, 10 x 2 unbroken; begin a set every :90
+
For 10:00:
Evens: 10 hand-release push-ups
Odds: 6 alternating DB snatches, 45

A. 195 (205 Fail)
B. complete. Failed the second muscle up on 9th and 10th set but all unbroken up until that point
+
complete


Squat cleans felt GREAT today. I was able to get to 195 relatively quickly. I went 125-145-165-185-195. I had a feeling I might be able to PR my squat clean so I put 205 on the bar and went for it. I was able to get under it easily but I couldn't stand it up. FUCK. So disappointing, I really thought it was going to happen today. Oh well, next time. The muscle ups went well, all sets were around :10. I failed the 2nd muscle up on the 9th and 10th set which was a little frustrating but I think I was just fatigued. The push up/db snatch workout was good, db snatches were really fast. Good day today.